Battle Beyond the Barbell! – June 1st, 2013

Hey Folks!

So tomorrow is the big day!

Volunteers come in sometime between 8:30 and 9

Athletes, come in for 9-9:30 to register and pick up your sweet shirts!

General Public, Come on out for 10AM – our first heat of competitors will be starting then! (You can show up a little earlier if you’d like to cheer on people in the first heat)

It’s late…. but here is event #2:

10 Minute time cap:
2 Rep Max Front Squat
1 Rep Max Shoulder to Overhead

Score is total pounds lifted. Scores will be calculated appropriately to reflect guy-guy, guy-girl, girl-girl teams

***Only 1 person can complete each lift – one person commits to each lift
***As many attempts as you’d like, mix up movement attempts as you’d like
***Teams will share a rack and barbell

There you go! Hope it’s everything you dreamt of!

See you guys tomorrow!
The CrossFit Sudbury Team

Friday, May 31st, 2013

Hey Folks!

Good work carrying those kettle bells.  I couldn’t help but notice the crazy bias toward choosing slam balls – maybe next time I’ll put a greater ratio of slam balls to wall balls and see what happens 🙂

If you have any more suggestions for the Grand opening – tomorrows the last day to get them in!  Otherwise, come on in when your email has asked you to and let’s have an amazing time!  We’re super stoked to have you all out competing, playing fitness tests and just generally having a great time!  Most of you haven’t paid yet (which is good), so pay when you come in and we’ll get you your T-shirt!

Also, Vince may be filming some of the day, so if you have an issue with that… we’ll try our best not to do too much of a close up and avoid those who don’t want to be filmed as much as possible, but it will probably be near impossible to avoid you completely.  Let us know if that’s a big issue.


The first Event for the “Battle Beyond the Barbell” is…

While one team member Rows 1000m the other will complete As Many Rounds/Reps As Possible of:
5 Deadlifts @75% of your max
7 Box Jumps (step ups will be allowed)

*Once the first team member is finished rowing, you will switch roles, and team member #2 will row while team member #1 completes the AMRAP.

Score is calculated as Reps/second.

***You will be responsible for adding/removing weight for your bar.
***Time spent getting on and off the rower will just add to your total time… so you’re best not spending a lot of time between tasks.

There you have it! Event #2 will be released Friday night/Saturday Morning and Event #3 will be released briefly before you are going to do it!

Feel free to strategize as you wish!

Warm up

E1M-10 (Every Minute for 10 Minutes):
3 Pendlay Rows

4 Rounds for time:
5 Clean and Jerk
10 Toes to bar
15 Air squats

Stretch – Hamstrings, Lats
LaX Ball – Glutes

See you in the gym!
The CrossFit Sudbury Team

Thursday, May 30th, 2013

Hey Folks!

Great work on the WOD!  Congrats to Lisa and Mandie for hitting PRs on their clean and Snatch (respectively)!  Killing it!

Grand opening this Saturday!  Thanks for spreading the word (on facebook and in person)!  Keep it up please, the more the merrier!  Also, don’t be too nervous about the competition – I promise it’s accessible to everyone competing!

Warm up

2 Rounds – 10 inch worms, 10 spiderman lunges, foam roll quads, 10 sit ups

16 Minute AMRAP (8 minutes for Saturdays competitors):
Farmers Carry 4 lengths of the gym
30 slam balls OR 15 Wall ball
20 sit ups

Stretch – Shoulders, Internal rotation, Quads
Foam Roll – Quads, T-spine

See you in the gym!
The CrossFit Sudbury Team

Wednesday, May 29th, 2013

Hey Folks!

If you’re Caz or Michelle, you remember having done this workout a couple times before – it’s such a beaut that I couldn’t keep it from showing up again. Also, we got new rings (the ones for muscle ups got replaced and moved to the pull up rig) – so Ring dips and Ring rows are now being put into the rotation for WODs (yay!)

Weightlifting Club tomorrow night! Get in there and clean up your clean and jerk! It’s invaluable!

Grand Opening is in a few days – tell your friends, bring your family, bring some cash to pick up some amazing paleo treats from Cindy’s Gluten Free Bakehouse and some gluten free meats from Pillers will be for sale at the event. Also there will be activities for the public with chances to win prizes!

Warm up

2 Rounds – 10 push up plus, 30 second plank, 30 second russian baby maker, 10 walking lunges

E1M-10 (Every minute for 10 minutes):
2 weighted/strict pull ups

10 Minute AMRAP:
10 Push press
10 walking lunges
10 ring rows

Foam roll – Quads, Hamstrings, Glutes, T-spine

See you in the gym!
The CrossFit Sudbury Team

Tuesday, May 28th, 2013

Hey Folks!

Helen did her thing and made people tired.  Running will do that.

Grand Opening is coming up!  We’re opening the door for the public at 10, but Competitors/Helpers can start showing up earlier than that to warm up and help set things up.  Don’t forget to tell everyone you know that this is the place to be on Saturday!

Athletes, let us know if you haven’t received an email from us (sent out around now… AKA midnight)

Warm up

2 Rounds – Bear walk 1 length, 10 hops, 10 jumping squats, 30 second hollow rock

E2M-10 (Every 2 minutes for 10 minute):
3 Position Snatch – increase each set.

7 Rounds for time:
5 Front Squats
7 Ring dips

Stretch – Glutes
LaX Ball – Rotator Cuff, Glutes

See you in the gym!
The CrossFit Sudbury Team

Monday, May 27th, 2013

Hey Folks!

It was an awesome weekend – SO fun to watch Lucas do so well at Regionals! Over the coming years he’s only going to get better and better – and we will too! Eric and I decided we’re going to qualify a team for regionals next year!

Our Grand Opening is this coming Saturday! Tell your Mom, tell your friends and family and bring your A-game (for the competitors) it’s going to be a BEAUTY day!

Warm up

2 Rounds – 10 dislocates, 10 reverse dislocates, 10 spiderman lunges, 10 tuck jumps

E1M-10 (Every Minute for 10):
2 Back Squats @ 75%

“Helen” – 3 Rounds for time:
400m Run
21 Kettlebell Swings
12 Pull ups

Stretch – Quads/Psoas, Calves
Foam Roll – Lats

See you in the gym!
The CrossFit Sudbury Team

Friday, May 24th, 2013

Hey Folks!

Yesterday was a strength biased wod – today was a cardio biased wod. Big difference right? Good times both ways 🙂

Regionals start tomorrow – you can check the leader board on the games site to see how Lucas does on tomorrow’s events!

Next weekend is the grand opening! Make sure you tell your friends and family!

Warm up

2 rounds – 10 dislocates, 10 overhead squats, 10 band pulls, 5 jumping squats

3 snatches. Increase the weight each set if you can. We’re aiming for good form here.

3 rounds for time:
5 front squats
10 push press
25 wall ball

Stretch – Lats, Russian baby maker
LaX ball – rotator cuff

See you in the gym!
The CrossFit Sudbury Team

Thursday, May 23rd, 2013

Hey Folks!

Great clean and jerks and deadlifts today. I think pistols will be making more frequent appearances too, we all need to improve on them!

Regionals are this weekend! I’ll try to update the Facebook page as it happens so we can all keep track of Lucas’ progress.

Grand opening June 1st! Bring ou all your friends and fam!

Warm up

2 rounds – 10 ring rows, 10 Spider-Man lunges, 3×10 second superman holds, 30 second Russian baby maker

3 pull-ups (weighted or strict)

14 minute AMRAP:
7 burpee broad jumps
7 kettle bell swings
7 sit ups

Stretch – quads & calves
Foam roll – t spine

See you in the gym!
The CrossFit Sudbury Team

Wednesday, May 22nd, 2013

Hey Folks!

Nice short WOD to ease into the week. Sorry if your calves are sore… I didn’t know what was programmed on Sunday haha.

The Grand Opening is fast approaching! Tell your friends and family to come out around 10am-5pm (they don’t have to stay the whole time haha) for some festivities!

Warm up

2 Rounds – 10 reverse dislocates, 30 second hollow rock, 10 tuck jumps, 5 good mornings (empty bar)

E2M-10 (Every 2 minutes for 10 minutes):
2 Clean and Jerks @80%

12 Minute AMRAP:
2 Deadlifts
4 Handstand push ups
8 Pistols

Stretch – Hamstrings, quads/Psoas
LaX Ball – Glutes, Traps

See you in the gym!
The CrossFit Sudbury Team

Tuesday, May 21st, 2013

Hey Folks!

Happy Victoria Day!  I hope you all had an awesome weekend and didn’t lose TOO many points from the whole life challenge!

OnRamp Folks!  Tuesday will be your Monday this week, sorry if the holiday created any confusion – but it should work out just fine! 🙂

We’re getting closer to the Grand Opening!  June 1, bring your friends and family for a great day of fitness tests (voluntary), BBQ, raffles and other prizes.  They can also watch many of our members throw down in the Battle Beyond the Barbell!  I’ve planned out most of the “tasks” you guys will be completing… it should be super fun, super inclusive and a great time all around.

Warm up

2 Rounds – 30 second squat hold, 10 hops, 10 push ups, 10 Dislocates

E1M-10 (Every Minute for 10 minutes):
2 Back squats @ 70%

3 Rounds for time:
50 Double Unders
10 Hang Power Cleans

Stretch – Shoulders, Calves
Foam Roll – Glutes, Quads

See you in the gym!
The CrossFit Sudbury Team